Fever fighting factory

[FEVER]

LEGS

5min walk

LF Seated Leg Press Machine (close stands, very deep reps)
4set 8-10 reps

LF Seated Leg Press Machine (wide stands, very deep reps)
3set 8-10 reps

Lying Hamstring Curls, with a dumbbell
3set 12-15 reps

Seated Leg Curl Machine, One-leg
3set 12-15 reps

Walking Lunges
3set 20-30 steps

Leg Extensions
3set 12-15 reps

Glute Abduction Machine
3set 12-15 reps

Hammerstrength Crunch Machine
4set 10 reps

5min walk

 

[FEVER]

ARMS

5min walk

Cable Rope Pushdowns
7out of 16 x 15 reps
10out of 16 x 15 reps
12out of 16 x 12 reps

EZ-Bar Curls
30kg x 15 reps
40kg x 10 reps
50kg x 11 reps (last 3 reps with help and focus on negatives)

Closegrip Barbell Press
60kg x 6 reps
80kg x 6 reps
85kg x 6 reps
90kg x 5 reps

Seated Dumbbell Curls, Unilaterel
15kg x 10 reps
17?kg x 10 reps
17?kg x 10 reps

Incline Dumbbell Skull Crushers
15kg x 10 reps
17?kg x 9 reps
15kg x 9 reps

Cable Rope Curls (focus on twisting the wrist/arm)
4set 12-15 reps

Cable Overhead Pushdowns
3set 10 reps

Cable Wristcurls
3set 15-20 reps

15min walk

 

[FEVER]

30min walk on an empty stormach this morning

BACK

5min walk

Closegrip Pulldowns
50 kg x 15 reps
70 kg x 10 reps
80 kg x 10 reps
90 kg x 8+2 reps (last 2 reps as lat shrugs)

Hammerstrenght Underhandgrip Pulldowns, Unilaterel
40kg x 10 reps
50kg x 10 reps
55kg x 8 reps

Straight Arm Pulldowns, With Rope
12out of 16 x 12 reps
12out of 16 x 12 reps
12out of 16 x 10 reps

Bentover Row, with Dumbbells
25kg x 10 reps
30kg x 10 reps
32kg x 9 reps
35kg x 7 reps

Incline Face-Down Dumbbell Row (performed for rhomboids)
20kg x 10 reps
20kg x 10 reps
20kg x 10 reps

Smith Neck Shrugs
60kg x 10 reps
100kg x 10 reps
120kg x 8 reps
140kg x 6 reps

LF Back Extension Machine
3set 15 reps

5min walk

 

[FEVER]

30min walk on an empty stormarch

CHEST & DELTS

5min walk

Incline Barbell Press
40kg x 15 reps
60kg x 10 reps
80kg x 10 reps
90kg x 9 reps (last rep forced)
90kg x 6 reps (last rep forced)

Flat Dumbbell Press
30kg x 10 reps
32kg x 9 reps
35kg x 7 reps

Hammerstrenght Decline Press
45kg x 10 reps
55kg x 10 reps
65kg x 8 reps

Hammerstrenght Guillotine Chest Press
55kg x 10 reps
55kg x 9 reps
55kg x 7 reps

Seated Dumbbell Laterel Raises
10kg x 12 reps
12?kg x 12 reps
12?kg x 10 reps

Smith Seated Shoulderpress
40kg x 10 reps
50kg x 10 reps
60kg x 8 reps
60kg x 8 reps (performed from a dead and locked position and the last 1/3 of the movement)

Cable Front Delt Raise, One-arm (very low pause)
3set 8-12 reps

 

[FEVER]

HAMSTRINGS & ABS

5min walk

Glute Abductions
55kg x 25 reps
95kg x 25 reps
115kg x 20 reps
135kg x 15 reps

Seated Leg Curls
55kg x 25 reps
65kg x 20 reps
70kg x 16 reps
75kg x 12 reps

Romanian Deadlift
60kg x 10 reps
100kg x 10 reps
120kg x 8 reps
130kg x 6 reps
140kg x 5 reps

One-leg Lying Hamstring Curls
7out of 16 x 12 reps
8out of 16 x 11 reps
9out of 16 x 8 reps

Hanging Leg Raise
3set 10 reps

Hammerstrenght Crunch Machine
3set 10 reps

LF Torso Rotation Machine
3set 15 reps

5min walk

 

[FEVER]

ARMS

5min walk

Standing Alternate Dumbbell Curls
10 kg x 15 reps
17? kg x 10 reps
20 kg x 10 reps
25 kg x 7 reps
27? kg x 5 reps

Barbell Spidercurls
3set 8-10 reps with 30kg barbell

Reversegrip Barbell Curls
20 kg x 12 reps
25 kg x 12 reps
25 kg x 10 reps

Hammerstrenght Preacher Curls, One-arm (low pause)
3set 12-15 reps

Cable Pushdowns
12out of 16 x 15 reps
15out of 16 x 15 reps
16out of 16 x 12 reps
16out of 16 + 5kg plate x 12 reps (the machine cant handle more )

Seated EZ-Bar Overhead Triceps Extensions
30kg x 10 reps
35kg x 10 reps
40kg x 7 reps

Cable Rope Pushdowns
3set 10 reps

freaking crazy triceps pump today. Maybe because I have upped my kcal intake the last week. I will continue eating a few hundred kcal more per day the coming week before I go back on diet

 

[PrinceVegeta]

Strong workouts!

 

[FEVER]

yesterday:
30min walk on an empty stormach

BACK & CALF (in my old gym)

Widegrip Chinups
3set 8-10 reps

Closegrip Pulldowns
3set 8-10 reps

Straight Arm Pulldowns
4set 10-12 reps

Bentover Row, Performed with dumbbells
25kg x 10 reps
30kg x 10 reps
34kg x 8 reps
34kg x 7 reps

Cable One-arm Row
35kg x 10 reps
40kg x 10 reps
45kg x 10 reps

Barbell Shrugs
60kg x 10 reps
100kg x 10 reps
140kg x 8 reps
150kg x 6 reps

Hyperextensions
3set 12-15 reps

Calf Raise on Leg Press Machine
3set 15 reps

Seated Calf Raise
1set: 3-restpause

 

[FEVER]

30min walk on an empty stormach this morning

and just finished today's workout

CHEST & SHOULDERS (old gym)

5min walk

Incline Dumbbell Press
20kg x 15 reps
30kg x 10 reps
34kg x 10 reps
38kg x 9 reps
44kg x 4 reps + 30kg x 3 reps + 22?kg x 5 reps (as dropset)

Flat Dumbbell Press
30kg x 10 reps
34kg x 8 reps
30kg x 9 reps

Flye Machine (low pause)
150 lbs x 12 reps
150 lbs x 10 reps
150 lbs x 8 reps

a few minutes stretching the chest

Standing Behind Neck Press
40kg x 10 reps (slow and squeezed)
45kg x 10 reps (slow and squeezed)
50kg x 8 reps (slow and squeezed)
55kg x 6 reps (power reps) + 40kg x 5 reps + 30kg x 6 reps

Seated Dumbbell Laterels
3set 12 reps with 10kg dumbbells

SUPERSET: Bentover Rear Delt Laterels vs EZ-Bar Underhandgrip Front Raise
3set 10-12reps + 10-12 reps

5min walk

 

[Storm]

Strong workouts.

On a side note if I do heavy behind-neck anything my shoulders hurt like hell, so i find your presses impresive.

 

[FEVER]

30min walk on an empty stormach

LEGS & ABS (still my old gym)

5min walk

Glute Abductions
4set 25reps, 25reps, 20reps, 15reps

Seated Leg Curls
4set 25reps, 20reps, 15reps, 10reps

Leg Press (very deep reps)
230kg x 10 reps
280kg x 10 reps
320kg x 10 reps
350kg x 8+2 reps (last 2 reps forced)

Leg Press (legs close together, slow and squeezed)
230kg x 10 reps
270kg x 10 reps
270kg x 10 reps

Leg Extensions (just bloodwork)
45kg x 22 reps
45kg x 16 reps
45kg x 15 reps

legs on fire! couldn't barely stand

ABS GIANTSET: (3 rotations, no pause between sets, 1min between rotations)
- Crunches 15 reps
- Oblique Crunches Left 10 reps
- Oblique Crunches Right 10 reps
- Lying Knee Raise 15 reps

 

[ironheart]

huge leg session man. thats some heavy ass leg presses!

 

[PrinceVegeta]

huge quads for sure!

 

[FEVER]

thanks guys, but my strenght is actually dropped pretty much since I started dieting.

this morning I did 30min walk on an empty stormach

ARMS (and still old gym)

5min walk

Cable Pushdowns
60kg x 15
75kg x 15 (rack)
75kg + 10kg plate x 15 reps
75kg x 15kg plate x 12 reps

Seated EZ-Bar Overhead Triceps Extensions
40kg x 10 reps
45kg x 10 reps (a bit to heavy)
40kg x 10 reps

Closegrip Barbell Press
60kg x 6 reps
80kg x 6 reps
80kg x 6 reps
80kg x 6 reps

Cable Rope Pushdowns (just bloodwork)
3set 12-15 reps

Standing EZ-Bar Curls
30kg x 15 reps
40kg x 10 reps
50kg x 8+2 reps (last 2 reps with help)

Seated Dumbbell Curls, Unilaterel
3set 10-12 reps with 15kg a dumbbell

Barbell Reversegrip Curls
20kg x 15 reps
25kg x 12 reps
25kg x 12 reps

Cable Overhead Curls (just bloodwork)
3set 12-15 reps

10min walk

 

[FEVER]

BACK (and still the old gym)

5min crosstrainer

Closegrip Pulldowns
1set 15 reps
3set 8-10 reps

Reversegrip Pulldowns
3set 8-10 reps

Streaight Arm Pulldowns
3set 10-12 reps

Deadlift
60kg x 10 reps
100kg x 6 reps
140kg x 6 reps
140kg x 4 reps
140kg x 2 reps
100kg x 10 reps (performed as singles)

Cable One-arm Row
3set 8-10 reps

Cable Low Row
3set 8-10 reps

Rear Delt Flye Machine
3set 10-12 reps

Dumbbell Shrugs
3set 15 reps

5min recumbent bike

 

[FEVER]

CHEST & DELTS

5min walk

Incline Barbell Press
40kg x 10 reps
60kg x 10 reps
80kg x 10 reps
90kg x 8 reps
100kg x 4 reps

Flat Dumbbell Press
34kg x 10 reps
38kg x 8 reps
34kg x 8 reps

Flye Machine (performed for upperchest)
4set 8-12 reps

Standing Behind Neck Press
40kg x 10 reps (slow and squeezed)
50kg x 8 reps (slow and squeezed)
55kg x 6 reps (power reps)
60kg x 5 reps (power reps)
65kg x 4 reps (power reps)
40kg x 10 reps (slow and squeezed)

Seated Dumbbell Laterel Raises
3set 12 reps with 10 kg dumbbells

Cable Front Delt Raise, One-arm (low pause)
3set 12 reps

5min walk

 

[PrinceVegeta]

Strong pressing!

 

[FEVER]

LEGS

10min walk

Glute Abductions
4set 25,25,20,15 reps

Seated Leg Curls
4set 25,20,15,13 reps

Leg Press (wide stand and very deep reps)
230kg x 10 reps
270kg x 10 reps
310kg x 10 reps
350kg x 9 reps

Leg Press (legs close together, slow negatives)
230kg x 10 reps
270kg x 10 reps
270kg x 10 reps

Leg Extensions (just bloodwork)
3set 15-20 reps

Smith Calf Raise on a box
30kg x 15 reps
70kg x 15 reps
90kg x 12 reps
110kg x 10 reps
120kg x 9 reps
70kg x 12 reps

5min Walk

 

[FEVER]

30min walk after meal 1

ARMS (and still my old gym)

5min walk

Cable Straight bar Pushdowns
60kg x 15 reps
75kg x 15 reps
75kg+10kg plate x 12 reps
75kg+10kg plate x 10 reps

Seated EZ-Bar Overhead Triceps Extensions
40kg x 10 reps
40kg x 10 reps
40kg x 8 reps

Closegrip Barbell Press
60kg x 6
80kg x 6
80kg x 8

Cable One-arm Triceps Extensions
3set 12-15 reps

Standing Barbell Curls
30kg x 15 reps
30kg + 10kg x 10 reps (the 10kg as 2x5kg hanging attached plates)
35kg + 10kg x 8 reps
35kg + 10kg x 8 reps

Seated Dumbbell Curls, Unilaterel
3set 10-12 reps with a 15kg dumbbell

Cable Rope Curls
3set 12-15 reps

Cable Wristcurls
3set 15 reps

5min walk

 

[PrinceVegeta]

Lots of pumping,looking strong buddy!